Counting Sheep: The Science of Sleep and How to Get More of It

Sleep is one of the most powerful tools we have for good health, yet so many of us struggle to get enough of it. Whether it’s difficulty falling asleep, waking during the night, or not feeling refreshed in the morning, poor sleep can take a real toll on mood, energy and overall wellbeing.

As the nights draw in, it’s a good time to think about how our sleep works, what influences it, and the habits that can help us rest more deeply. Here Dr Vicky Carre explains the science of sleep, and how to get more of it.

Understanding Normal Sleep

To improve sleep, it helps to understand what “normal” sleep looks like. The truth is there is no single normal — sleep patterns vary widely from person to person. Each night we cycle through stages of light, deep, and REM (rapid eye movement) sleep, with each full cycle lasting 90 to 120 minutes.

Around half the night is spent in light sleep, and about 20% in deep sleep. Deep sleep is when the body repairs tissues and strengthens the immune system, most of this happening in the first third of the night. REM sleep occurs mainly in the early morning, when the brain consolidates memories, processes emotions, and creates dreams.

Brief awakenings between cycles are entirely normal, they allow us to change position or visit the toilet. These awakenings are probably part of our evolutionary programme, when we had to check that the fire was still lit and there were no beasts at the cave door.

The Body’s Clock: Understanding Circadian Rhythms

Circadian rhythms are 24-hour biological cycles that regulate processes such as sleep–wake timing, hormone release, body temperature, metabolism, and digestion. They are controlled by the suprachiasmatic nucleus in the hypothalamus, deep in the brain. Light is the most powerful external cue for keeping these rhythms synchronised with our environment.

When the clocks change in spring and autumn, this delicate system is thrown slightly off balance — and even the one-hour shift can have measurable effects. Statistics show small increases in rates of heart attacks and strokes after the clock change, along with higher numbers of road traffic accidents and a blip in people experiencing mental health problems.

Jet lag and shift work are even tougher on the body’s clock. Jet lag occurs when you rapidly cross time zones, and your internal rhythm is vastly out-of-sync with local time. Shift work, particularly night shifts, has been linked to long-term risks such as high blood pressure, obesity, digestive problems, depression, and even some cancers.

Creating the Right Conditions: Good Sleep Hygiene

Good sleep hygiene means creating the right environment for rest and managing your habits to maximise sleep quality. The basics include having a bedroom that is dark, cool and quiet, with comfortable bedding and nightwear. Regular exercise helps, ideally outdoors in daylight, but not too close to bedtime. Keep caffeine early in the day (avoid after mid-afternoon), and limit alcohol and cannabis, which may make you drowsy but disrupt sleep quality. Getting outside in morning light, even for five or ten minutes soon after waking, helps reset your body clock. Dim the lights in the evening to signal to your brain that night is approaching. Sticking to consistent bedtimes and wake times — avoiding lie-ins even at weekends — stabilises your circadian rhythm and prevents a drift towards late-to-sleep habits.

The Truth About Sleeping Pills

Some people turn to medication for sleep, but this is rarely a satisfactory solution. Sleeping tablets (hypnotics or sedatives) can help in the short term but will lead to problems if used regularly. Tolerance and dependence can develop, meaning higher doses are needed for the same effect, and stopping suddenly can cause rebound insomnia and anxiety. These drugs suppress deep and REM sleep, leading to poorer rest overall, and they may cause next-day drowsiness and confusion. Long-term use has been linked to increased risk of dementia. In older adults, they can increase the risk of falls and fractures and often interact with other medications.

Natural Options: Melatonin, Magnesium, and Herbal Remedies

Melatonin differs from traditional sleeping pills. Rather than being a sedative, it is a hormone that the brain produces naturally, signalling it is time to sleep, so supplementing with melatonin augments this signal. Short-term, low-dose use can be effective for jet lag, for older adults (as natural melatonin tends to dip with age), or for “night owls” who struggle to fall asleep early. Other natural aids include magnesium, which helps regulate muscle relaxation and nerve function. It may particularly help those with cramps, restless legs, or stress-related sleep problems. Herbal remedies such as valerian root, chamomile, lavender, and ashwagandha can be calming and promote restfulness.

Are daytime naps helpful?

Short naps can be beneficial, but timing and duration are key. A 20–30-minute nap early in the afternoon can boost alertness, performance and mood without affecting night-time sleep. Longer naps or those taken late in the day will interfere with the drive to sleep at night, especially for people already struggling with insomnia. For shift workers or those recovering from sleep loss, strategic napping can help bridge gaps, but it should complement, not replace, good nocturnal sleep.

Seven Ways to Smooth the Clock Change and Improve Sleep

1. Get morning light. Go outside within an hour of waking — light is the strongest signal for resetting your internal clock.

2. Keep a consistent routine. Go to bed and wake up at the same time every day, even at weekends.

3. Get up with purpose. Wake up on time and with intent! Plan a reason to rise — journaling, a morning walk or jog, a swim, breakfast with a friend, or a task you want to achieve to get the day off to a good start.

4. Stay active in daylight. Daily outdoor exercise improves mood and sleep quality.

5. Consider temperature. A warm bath before bed followed by a cool bedroom supports good sleep.

6. Avoid caffeine and alcohol, especially close to bedtime. Caffeine blocks sleep hormones, and alcohol disrupts REM sleep.

7. Limit evening light and activity. Reduce screen brightness, dim household lights, and wind down with reading, stretching, or meditation.

If insomnia, persistent fatigue, or mood changes are affecting your life, book an appointment and speak to your GP. There may be underlying factors worth exploring, and tailored support can make a real difference.